In a Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy course, participants meet together as a class with an instructor for 8 weekly 2 – 2 1/2 hour classes, plus one all-day session on Sunday 12th November (Dominican Retreat Centre, Tallaght Village, Dublin 24). (N.B. Courses of less than 8 weeks duration and 2 hours per class are not recognised as MBSR or MBCT.)
The emphasis in these courses is educational. There is ample time for discussion, but, while the course can be very therapeutic, it is not group therapy. Participants learn a different way of being with experience, bringing attention to what is happening here and now, rather than to what may or may not have happened in the past.
The skill of mindfulness is taught through formal and informal mindfulness practices. Formal mindfulness meditation practices include the body scan meditation, mindful movement, sitting meditation and the 3-minute breathing space. Informal mindfulness meditation practice involves integrating mindfulness into every day life.
In each class, participants have an opportunity to talk about their experience of the home practices, the obstacles that inevitably arise, and how to deal with them skillfully. Each class is organized around a theme that is explored through mindfulness practice, group inquiry and other relevant exercises.
As mindfulness training is primarily experiential in nature, the main ‘work’ of the course is done at home between classes, using CDs with guided meditations that support participants developing practice outside of class. This requires devoting approximately 40 minutes per day to home practice. In many ways this commitment to daily practice is the most important aspect of the course. It is through personal experiencingof mindfulness that we come to understand the possibilities it opens for us in our daily lives.
Over the eight weeks of the program, the practices help you to:
become familiar with the workings of your mind, including the ways we avoid or get caught up in difficulties.
notice the times when you are at risk of getting caught in old habits of mind that re-activate downward mood spirals or rachet up anxiety levels.
explore ways of releasing yourself from those old habits and enter a different way of being.
get in touch with a different way of knowing yourself and the world.
notice small beauties and pleasures in the world around you instead of living in your head.
be kind to yourself instead of wishing things were different all the time, or driving yourself to meet impossible goals.
find a way so you don’t have to battle with yourself all the time.
accept yourself as you are, rather than judging yourself all the time.
be able to exercise greater choice in life.
Effects of developing mindfulness include;
Lasting decreases in physical and psychological symptoms
An increased ability to relax
Reductions in pain levels and an enhanced ability to cope with pain that may not go away
Greater energy and enthusiasm for life
An ability to cope more effectively with both short and long-term stressful situations.
Enhanced interpersonal relationships
Increased ability to manage anxiety and depression and/or low mood
Greater sense of meaning and purpose in life
Josephine Lynch M.A. Mindfulness-based Approaches (Bangor University), Lic.Ac., Dip. Herbal Medicine, has also gained the Certificate of Competence to Teach Mindfulness-Based Courses from the Centre for Mindfulness Research and Practice (Bangor University), at the end of 4 years of part-time Master’s level training. Josephine is one of the core team of teachers on the new M.Sc. in Mindfulness-Based Interventions which started in UCD in September 2014. Josephine was among the first people to bring the teaching of mindfulness in the tradition of Jon Kabat-Zinn to Ireland and has been teaching MBSR/MBCT since 2005. She has taught over 40 Mindfulness-based Stress Reduction and Mindfulness-based Cognitive Therapy courses as well as facilitating mindfulness days and trainings for Accord, The Association of Guidance Counsellors, Coolmine Therapeutic Community, Turning Point and many other educational institutions and organizations.
Josephine’s background is in Mind / Body Medicine and she uses acupuncture and herbal medicine to foster mind / body wellbeing.
She adheres to the Good Practice Guidelines set out by UK Network of Mindfulness Teachers, such as daily practice and regular attendance at retreats. Josephine continues to attend professional development courses in relevant aspects of mindfulness such as self compassion and insight meditation.
She organizes days and training for teachers as well as residential weekend retreats for novice and experienced mindfulness practitioners, and also assists in organizing weekend retreats for teachers of Mindfulness, to foster the development of a mindfulness teaching community in Ireland. She delivers mindfulness workshops to businesses and she offers supervision to mindfulness teachers.